"Exercise not only changes your body, it changes your mind, your attitude and your mood." - Anonymous
Introduction | Weight Loss | Cardiovascular System | Metabolic Health | Stress & Anxiety | Cognition | Pregnancy | Hypoalgesia | Final Thoughts | References | Disclaimer
Introduction
Exercise and physical activity are crucial to our overall well-being. They activate our muscles and skeletal, cardiovascular, and respiratory systems. All of them work simultaneously to perform whatever activity we engage in. Such conjoined cooperation between our bodies results in many health benefits, such as weight loss, metabolic health, and mental well-being. Exercise boosts our mood and energy levels. To counter the effects of hours of sitting, we must make a conscious effort and allocate time to exercise. We should appreciate the freedom from physical limitations and work toward our fitness objectives for better health.
Exercise training supports weight loss
One of the first benefits that comes to mind when we think about physical activity is weight loss. Daily exercise combined with a proper diet are the two tools that bring the most results in body mass reduction. According to research, however, exercise alone can be an effective weight-loss method.
A randomized controlled trial conducted by Ross et al.[1] inspected the weight loss outcomes induced by exercise in 52 obese men. The researchers followed their participants for 3 months and measured their body weight and abdominal fat ratios. The results of the study revealed that the exercise group experienced a body weight loss of 7.5 kg [8%] and reduced body fat by 1.3 kg, which supports the hypothesis that increased physical activity is an effective tool in obesity treatment.
Another clinical trial under the supervision of R. Ross[2] focused on exercise-induced body fat reduction in 54 obese women. The scientists followed the participants for 14 weeks and observed the changes in the outcomes of body weight and total fat ratios. They discovered that after the intervention, the women who increased their activity level experienced a 6.5% decrease in body weight and a 2.6 kg decrease in total body fat. These results led them to the conclusion that regular physical exercise promotes weight loss and supports obesity treatment.
Regular physical activity and cardiovascular system
Our cardiovascular system plays an essential role in our ability to live and perform various tasks. Its efficiency and proper functioning determine how much we can accomplish. Similarly, our level of physical activity determines how healthy our heart and vascular systems are. Good blood pressure control, healthy cholesterol levels, and body weight are just a few of the factors that play an important part in preventing cardiovascular problems and reducing the risk of cardiovascular disease.
A review of scientific research carried out by Lavie et al.[3] investigated the impact of physical activity [PA] and exercise training [ET] on the cardiovascular system. The authors found supporting evidence that moderate aerobic ET positively impacts many cardiovascular disease [CVD] factors such as plasma lipids [especially high-density lipoprotein cholesterol (HDL-C)], adiposity, fasting glucose levels, type 2 diabetes [T2D] control, and hypertension control.
Another review conducted by Batacan Jr et al.[4] looked at the cardiometabolic changes after short-term [ST] and long-term [LT] high-intensity interval training [HIIT] in both normal-weight and obese populations. The results of this study revealed that the ST HIIT protocol significantly improved diastolic blood pressure and fasting glucose in overweight subjects. Furthermore, the LT-HIIT program was found to decrease resting heart rate and diastolic and systolic blood pressure in the overweight population.
Exercise supports Metabolic Health
Metabolic disorders such as type 2 diabetes, cardiovascular disease, hypertension, insulin sensitivity, and obesity have become prevalent in modern society. Among the many factors that promote the development of these health ailments, lack of exercise and physical inactivity rise to be important elements of the equation. Studies looking into the impact of movement on metabolic health describe its positive and protective effects on our health.
A study designed by Aadland et al.[5] investigated the impact of physical activity of various intensities on the metabolic health of children. The scientists observed that vigorous physical activity [VPA] achieved the best results in influencing metabolic parameters among the study participants, in comparison to moderate physical activity, light physical activity, and sedentary time.
A review of scientific data presented by Thyfault and Bergouignan[6] focused on inspecting how exercise influences metabolic processes in the human body. They gathered evidence showing the ways regular exercise and moderate-to-vigorous physical activity impact metabolic health. The authors demonstrated how movement triggers multi-tissue adaptive changes that have a protective effect against metabolic diseases. They described how the skeletal muscles, liver, pancreas, adipose tissue, endothelium, and cardiovascular system activate several metabolic mechanisms to protect against illnesses.
Regular exercise reduces stress and anxiety
Physical movement and exercise not only result in improved physical health but also impact our mental state. Numerous studies have looked at the outcomes of various training programs on stress and anxiety to find that daily physical activity can benefit our mental health and reduce symptoms of these ailments.
A meta-analysis of scientific data, carried out by Wang et al.[7], focused on the impact of qigong exercise on stress and anxiety. The reviewers analyzed the evidence from 7 randomized clinical trials and found that qigong practice had a significant effect on reducing both perceived stress [p < 0.001] and anxiety [p < 0.001] in participants. These results led the authors to the conclusion that qigong is an effective tool for reducing stress and bringing anxiety levels down.
A randomized controlled trial designed by Gordon et al.[8] inspected the outcomes of resistance exercise training [RET] in young adults suffering from analog generalized anxiety disorder [AGAD]. The researchers measured such parameters as worry symptoms, worry engagement, absence of worry, and anxiety symptoms. RET was found to significantly reduce worry symptoms [p≤0.04] and anxiety symptoms [p≤0.001] as well as moderately decrease worry engagement [p≥0.059]. The authors of this study concluded that RET significantly improved the symptoms of AGAD and had anxiolytic effects on this mental condition.
Physical exercise impacts cognition
Our brain function and cognitive abilities tend to deteriorate with age. Lack of daily movement and physical exercise can speed up this process and lead to the progression of dementia, Alzheimer's disease, and cognitive impairment.
A review of research carried out by Kirk-Sanchez and McGough[9] analyzed the data linking physical exercise and cognitive performance in elderly populations. The authors found evidence of a reduced risk of developing dementia and Alzheimer's disease in people who remained physically active in their mid- to late-life years. Some longitudinal studies they came across linked increased physical activity and exercise with improved memory, processing speed, mental flexibility, and better general cognition. This led them to conclude that physical activity and exercise in later stages of life have neuroprotective effects on the brain and slow down age-related cognitive decline.
Another review conducted by Ahlskog et al.[10] looked at the evidence behind aerobic exercise training and reduced cognitive impairment. The authors found that increased physical activity and exercise are connected with a lowered risk of dementia and mild cognitive impairment. Patients with Alzheimer's disease who exercised regularly had a reduced risk of mortality. In conclusion, regular movement helps prevent age-related neurodegeneration and promotes neurogenesis.
Exercise during pregnancy
Exercise during pregnancy has been linked to many benefits. Physical activity helps maintain healthy blood pressure and sugar levels and prepares the body for delivery, reducing the risk of preeclampsia and C-sections.
A review of the science, carried out by Di Mascio et al.[11], evaluated the outcomes of regular exercise during pregnancy in normal-weight women on preterm birth, hypertension, gestational diabetes, and the incidence of cesarean delivery. The reviewers revealed that aerobic exercise performed 3–4 times a week for 35–90 minutes was associated with an increased percentage of vaginal delivery and a reduced risk of gestational diabetes and hypertension. Additionally, they demonstrated that physical exercise was not linked with preterm birth.
Another review conducted by Magro-Malosso et al.[12] examined the impact of physical exercise on preterm birth and gestational diabetes occurrence in overweight and obese women. The authors of the study found evidence that regular aerobic exercise performed 3–7 times a week for 30–60 minutes resulted in a reduced risk of both gestational diabetes and preterm birth incidence.
Exercise-induced hypoalgesia
Hypoalgesia is defined as a decreased sensitivity to pain. Furthermore, increased pain tolerance is linked to regular exercise. Several studies that looked at exercise-induced hypoalgesia have documented this phenomenon.
A study designed by Jones et al.[13] investigated the effect of aerobic exercise on pain tolerance in nonathletic adults. The scientists measured the ischemic pain tolerance at baseline and post-training. Jones and colleagues observed a significant increase in pain tolerance [+20.3%] after the training in the intervention group.
Another study conducted by Naugle et al.[14] focused on determining what intensity of aerobic exercise induces hypoalgesia. The researchers investigated the outcomes of moderate-intensity aerobic exercise [MAE] and vigorous-intensity aerobic exercise [VAE]. They found that both MAE and VAE reduced the pain sensation of heat pulse stimuli in the study participants; however, VAE produced larger effects. Additionally, VAE increased the pressure-pain threshold.
Final Thoughts
Human bodies have been designed to move. A sedentary lifestyle deprives us of the mobility, flexibility, and life balance that regular exercise induces. The benefits of physical activity include improved weight control, better metabolic and cardiovascular health, better pregnancy parameters, and improved pain tolerance. However, the benefits of exercise go beyond the physical aspects of our bodies. They improve our brain function and cognition and help combat stress and anxiety. Making time in our daily schedule for a workout, a yoga session, or a favorite sport can make a huge difference in how we feel in our bodies and help us maintain our health regardless of age.
References
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